Vitamins are organic compounds found in food, which are essential for normal growth and bodily functions. Vitamins are mainly comprised of carbon, hydrogen and oxygen. The main characteristic used to classify vitamins is their solubility. These organic compounds can be separated into fat soluble and water soluble vitamins. The fat soluble vitamins include vitamin A, D, E, and K whilst the water soluble vitamins consist of vitamins C and B (thiamin, niacin, riboflavin, pyridoxine, folic acid, chlorine, inositol, cobalamin, and biotin.)
Fat soluble vitamins have the ability to be stored in the human body; hence, there is no necessity for consuming them daily. However, the body requires a daily intake of water soluble vitamins as they are not stored in the body. Vitamins are essential in our daily diet as they are not produced by the body but are required as raw materials for several bodily functions. Such functions include protecting the body from various diseases (immunity) or regeneration of damaged tissue.
Fat soluble vitamins include vitamin A, D, E, and K. These can be stored in the body; therefore, do not require daily replacement.
VitaminSource
ABeef, milk, chicken liver, eggs, carrots and peas.
DMushrooms, salmon, tuna and beef liver
ENuts, kiwi, tomatoes and mango
KSoya bean and olive oil
Vitamin D plays a vital role in Calcium absorption, immune response, and neural and muscular function. Vitamin A assists in vision, bone growth, and immune function. Vitamin E acts as an antioxidant in the body. Vitamin K aids in blood coagulation. Due to their storage in the body, fat soluble vitamins must be taken in limited amounts as they pose a large risk for toxicity. This is why it is essential to include these vitamins in a healthy balanced diet. A deficiency in fat soluble vitamins usually occurs in people who consume poor diet or have intestine absorption pathology. Lack of fat soluble vitamins can lead to follicular hyperkeratosis, night blindness, poor regeneration of tissues, bone weakness, fatigue and hemorrhagic disease.
Water soluble vitamins include vitamin B and C. These cannot be stored in the body are usually excreted along with urine (Young & Anderson, 2008).
Vitamin Source
CCitrus fruits
BTurkey, tuna, liver, potatoes.
These vitamins are usually associated with cell metabolism, muscle toning neural functions, and maintenance of skin. The main cause water soluble vitamins deficiency is poor dieting. Lack of these vitamins can result in dermatitis, poor vision, and anemia (Young & Anderson, 2008). Toxicity of water soluble vitamins is associated with gastrointestinal upsets, increased excretion of urine, nerve damage, and poor balance.
References
Young, L. & Anderson, J. (2008). Vitamins. Colarado State University. Retrieved from
http://www.ext.colostate.edu/pubs/foodnut/09315.html
FAT AND WATER SOLUBLE VITAMINS …